There are three things that are good about sambar, a fiery lentil-based soup popular in south India. One, it's rich in protein and nutrients. Two, it has a low amount of easily-digested carbs ("bad carbs"). Three, like lentil-based soups in general sambar has lots of fiber.

Because of the low amount of bad carbs and the high amount of fiber, sambar has a good Glycemic Index (GI) number. (A good GI number is a low one.) This is something that "The Healthy Indian Diet" book explains. But if you want to learn about the significance of the Glycemic Index for one's health now, you need to read Ms. Shyamal Leonard's article in India Currents magazine. (Read on.)

I like how Ms. Leonard, a freelance journalist who is also involved with Merul Foods of Los Angeles, which specializes in spice blends, explains what the Glycemic Index means. To quote: "Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. With the majority of charts, a number lower than 55 means that the ranking is considered low, if the ranking is between 55 and 70 it is middle range, and above 70 is considered a high ranking. There may be some foods which cause a ranking above 100; this would normally interpret as a food that causes a higher spike in blood sugar levels."

The Glycemic Load (GL) is a better indicator of how a particular food will affect your blood sugar than GI because GL incorporates the amount of that particular food you would eat. That said, the GI is an easy number to use when making decisions at the grocery store or kitchen counter.

A final thought. If you eat sambar with white rice, the benefit of a low GI food (which is good) is counteracted by a high GI food (which is bad, as white rice sold in industrialized countries has a GI of ~64, while pigeon peas -- the main ingredient of sambar -- has a GI of ~22). It's better for our health to eat sambar with brown rice, which has a lower GI of ~55.

Disclaimer: The facts, advice and opinion on www.healthyindiandiet.com are based on scientific evidence published in journals. However, no content should be construed as medical advice. You should seek the counsel of your physician before making changes based on the content, especially if you have a medical condition.

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